High blood cholesterol is a major risk factor for heart disease, and we offer you here nutritious and natural meals that may help lower it.
In the report published by the American “Health Line” website, the writer, Ansley Hill, said that the fibers and healthy fats beneficial for heart health that we can get from foods such as vegetables, fruits, nuts, seeds, legumes, whole grains and fish help maintain a stable cholesterol level. . In particular, eating foods rich in fiber reduces cholesterol by 10%.
If you have high cholesterol, the American Heart Association recommends limiting the intake of saturated fats that we find in foods such as meat and dairy products to 5% or 6% of your total daily calories (between 11-13 grams of saturated fat for Someone eats 2,000 calories a day).
The author noted that many snack foods are highly processed, so you may want to search for healthy alternatives that contain fiber and healthy fats.
Here are some meals rich in nutrients that will help reduce cholesterol in the blood.
1- Avocado with some wholegrain toast
Avocados are a rich source of unsaturated fats that have been shown to help lower low-density lipoprotein.
Half an avocado contains about 5 grams of fiber, and when you eat it with wholegrain toast, you get more fiber.
In order to make avocado toast, just toast a piece of wholegrain bread and place thin slices of avocado on it.
2- Salmon curry and celery salad
The author mentioned that salmon is another food source of “omega-3” fats, and salmon can be used to prepare a delicious snack that is rich in nutrients.
To prepare the salad, mix a can of salmon with mayonnaise made from olive oil, then add curry powder, chopped grapes, cashews, and a few drops of honey. Then put salmon salad on celery sticks for a simple and delicious snack.
3- Oatmeal bites
This snack is a popular on-the-go snack as it is easy to fill and rich in protein. You can make these bite-to-eat bites using ground oats, nut butter, ground flaxseeds, chia seeds, dark chocolate, dried fruits, and honey.
Mix your chosen ingredients in a bowl until you get a cohesive and moldable mixture, then use a spoon to scoop out a portion of the mixture the size of a tablespoon and roll it into balls using your hands, then put it in the refrigerator.
4- Roasted chickpeas
Chickpeas are a delicious and versatile legume, rich in fiber and plant proteins, and when roasted, they become crunchy and perfect for inclusion in a heart-healthy snack.
5- Various nuts
Eating a mixture of different types of nuts is a great way to incorporate healthy fats and fiber into your diet. You can mix nuts, pumpkin seeds, pecans and almonds with dark chocolate or dried fruits to make a delicious snack.
And if you don’t want to make your own, look for granola (crushed oats with nuts and honey) ready-made that doesn’t contain a lot of added sugar.
6- Sliced apples with nut butter or seeds
Mixing apple slices with nut butter is good for health. Apples provide fiber and a variety of nutrients like vitamin C and potassium, while nut and seed butter like almonds, peanuts or sunflower provide extra fiber, a little bit of protein, and a lot more. Healthy fats.